Back Exercises for Sciatic Nerve Pain

Sciatica is a condition affecting the body’s five base nerves, in which they either become compressed or irritated by one of a number of conditions. Treatment often involves therapy sessions along with pain management, but patients suffering with this condition can also do various exercises at home to ease the condition more quickly.

The body’s base nerves originate in the lumbar region, i.e. near the bottom of the spine. For this reason it’s very likely that you will experience pain here and exercises for sciatic nerve pain that concentrate on the lower back are often very successful. Begin by lying on your back on a supportive surface, such as a yoga mat on the floor or a carpet, with your legs bent and the soles of your feet flat on the floor (as if about to do a sit up). Slowly raise your pelvis towards the ceiling until your pelvis is a far up as you can manage. Hold for at least ten seconds and repeat as many times as you need until you feel like your lower body has been ‘worked’. This is usually between 5 and 10 times.

Next, lie face down and raise your upper body with your arms, keeping your legs parallel with the floor. Raise your upper body so that your elbows are straight and hold for at least 10 seconds. Repeat. Next, kneel down and place your palms flat on the floor in front of you so that your back is parallel with the floor. Slowly arch your back until you can arch it no more and hold it there again for at least 10 seconds and repeat.

The fourth and last exercise for sciatic nerve pain is the stand up with your feet flat on the floor. Bend over and try to touch your feet, while keeping your legs straight. It doesn’t matter if you can’t touch your feet, just that you are stretching your back. Hold for at least ten seconds and repeat 5 to 10 times. Please note that you should warm up before doing these stretches by doing some fast walking or five to ten minutes of jogging. Spend about 20 seconds after each stretching exercise ‘shaking out’ your arm and leg muscles so that you don’t experience cramp or pulled muscles. If at any point you feel a lot of pain in any of your muscles then have a five minute rest and try again. Don’t continue if the pain continues as well, but instead visit your doctor for advice.

Exercises for sciatic nerve pain are a great way to relieve the condition and even help towards curing it without having to resort to surgery or strong painkillers. When your sciatica has gone, you may want to carry on these exercises daily or even once weekly to prevent sciatica from returning. Do not, however use exercises for sciatic nerve pain as a substitute for getting professional medical advice. If you are experiencing this kind of pain you should always visit your doctor for advice as a compressed nerve that’s left untreated can lead to it becoming permanently damaged.

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